WOD

Saturday 25/02/17

CrossFit Games Open 17.1

For time:
10 Dumbbell Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20″
20 Dumbbell Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20″
30 Dumbbell Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20″
40 Dumbbell Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20″
50 Dumbbell Snatches 22.5/15kg
15 Burpee Box Jump Overs 24/20″

Friday 24/02/17

A) Bench Press 10-8-6-4-2

B) For time:
Row 1000m
30 Sumo Deadlift High-pull 35/25kg
30 Toes to Bar
30 Push Press 35/25kg
30 Kettlebell Swings 32/24kg
30 Burpees

Thursday 23/02/17

A) Thruster 1RM

B) For time:
21 Thrusters 43/30kg
21 Pull-ups
15 Thrusters 43/30kg
15 Pull-ups
9 Thrusters 43/30kg
9 Pull-ups
Run 1.6km

Wednesday 22/02/17

A) Hang Power Snatch 5-5-5-5-5

B) 5 rounds for time of:
10 Deadlifts 102/70kg
20 Push-ups
40 Double Unders

Tuesday 21/02/17

A) Weighted Pull-up 3-3-3-3-3

B) “Wasted”

AMRAP 15 mins:
5 Hang Squat Cleans 70/47kg
1 Rope Climb
5 Handstand Push-ups
1 Rope Climb

Monday 20/02/17

A) Push Jerk 10-8-6-4-2

B) 3 rounds for time of:
Run 400m
30 Box Jumps 24/20″
30 Wall Balls 9/6kg, 10/9 ft

Saturday 18/02/17

“CrossFit Total”

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Friday 17/02/17

For Time:
30 Burpees
30 Power Snatches 35/25kg
20 Wall Climbs
30 Overhead Squats 35/25kg
30 Burpees

Thursday 16/02/17

A) Weighted Ring Dip 5-5-5-5-5

B) In 12 mins:
Row 1000m
then in the remaining time, AMRAP of:
6 Dumbbell Squat Cleans 20/15kg
24 Double Under
s

Wednesday 15/02/17

A) Deadlift 3-3-3-3-3

B) 5 rounds for time of:
12 Toes to Bar
12 Shoulder to Overhead 43/30kg
Run 200m

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Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com